A.

• 45s.: Row/Bike/Run

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• 45s. Row/Bike/Run

• 2 rds:
  4-6 Muscle snatch
  4-6 OHS
  4-6 Press

• 45s. Row/Bike/Run

• 2 rds:
  4-6 Push jerk
  4-6 Burpee
  4-6 Front squat

• Mobility...

• Work on:
  Bar Muscle up / Power Snatch

B.

For time:

Row 1500/1200m

Rest 5min...

3 rds:
12-9-6:
Power snatch (50/35kg)
Bar Muscle ups

Rest 5min...

4 rds:
10 Push jerk (60/40kg)
10 Burpee over bar (facing)
10 Front squat (60/40kg)

(Time cap: 40min.)